Training and eating like a lion

[Lion Heart]

Workout B (17th October 2014)

Squat
3 x 5 x 142.5kg (314lbs) [PR]

Press
1 x 4 x 65kg (143lbs)
2 x 3 x 65kg (143lbs)

Ez Bar Curls
2 x 8 x 42.5kg (95lbs)
1 x 6 x 42.5kg (95lbs)
1 x 6 x 40kg (90lbs)

Squats were beastly today. Form felt better than Monday too. Kind of good morninged the last rep of the last set though. Oops.

Press felt better than before but still didn't get 3x5. Possibly coming to the end of progressing using fives.

Finished the workout with some blinding curls.

[Lion Heart]

Workout A (20th October 2014)

Squat
2 x 5 x 145kg (319lbs)
1 x 1 x 145kg (319lbs) [PR]

Bench Press
1 x 4 x 90kg (198lbs)
1 x 5 x 90kg (198lbs)
1 x 3 x 90kg (198lbs) [PR]

Chinups
BW x 18
BW x 8
BW x 3

Hanging Leg Raises
BW x 35
BW x 15
BW x 15

Shrugs
1 x 20 x 140kg (308lbs)
1 x 8 x 160kg (352lbs)


First two sets of squats form was top notch. Good depth I think too. Last set I don't know what happened. The first rep was pretty hard though and very grindy. I was probably f!cked by that point as first two sets took out a lot from me. I will try again on Friday and should be able to get it then.

Decided to progress with triples in my bench on LP which didn't go to plan as just went for 3x5 in the end. 90kg is my new 5RM Bench session was weird though. Didn't have a chance in hell of getting a fifth rep in the first set but my form must have been better on the second and managed to grind a very tough fifth rep out.

[Lion Heart]

Workout B (22nd October 2014)

Deadlift
1 x 4 x 165kg (363lbs) [PR]

Press
1 x 4 x 65kg (143lbs)
2 x 3 x 65kg (143lbs)

Chinups
3 x 5 x BW + 5kg (11lbs)


I trained at Pure Gym again. It's got a pish atmosphere but at least there's loads of burds wearing hardly anything. I actually got asked by girl to spot her on the squat which was pretty good

Deadlift felt really good. Fourth rep was a grind and tried for the fifth rep but couldn't get it up. Damn. I wanted to finish LP with a 165kgx5 deadlift but four reps isn't too bad.

Got the same result as the last time I attempted this weight in press. It's so weak compared to the GinjaNinja.

[Lion Heart]

Workout A (23rd October 2014)

Squat
1 x 1 x 145kg (319lbs)
1 x 2 x 145kg (319lbs)

Bench Press
3 x 5 x 90kg (198lbs) [PR]
1 x 1 x 100kg (220lbs) [PR]

Trained at Pure Gym again. No mirrors in front of the squat rack and it put me right off. I ALWAYS use a mirror so this was a first for me. Reps felt good but somehow I grind them out better when I can see myself. Probably had the strength to get 3x5 but a stressful day and no mirror lessened my performance. I think I also perform better at my usual bodybuilding/strength gym as the atmosphere is more serious and pushes you.

Nice bench PR of 90kg to finish LP with and a total grinder of a 100kg bench

No curls as I didn't have time

[Lion Heart]

HEAVY-LIGHT-MEDIUM #1

HEAVY DAY

Weights in kg (lbs)

SQUATS
5 x 127.5 (281)
5 x 127.5 (281)
5 x 127.5 (281)

BENCH PRESS
5 x 80 (176)
5 x 80 (176)
11 X 80 (176) [PR]

DEADLIFT
5 x 145 (319)

CHINUPS
15 x BW
8 x BW
5 x BW

COMMENTS
So today marks the start of switching to Heavy-Light-Medium (HLM) programming courtesy of Andy Baker over at Starting Strength. I figured since I was going on a cut Texas Method would be too stressful for me to allow me to recover so this seemed to suit my needs. I've set calories at 3700 for now. I've been consuming on average 4000 calories the last two months so it would be silly for me to drastically drop calories right now and risk losing strength. I'll see what my weight does at the end of the week and adjust from there.

Deloaded my lifts by 10% to build back up to (hopefully) more PRs while losing some weight. I've been thinking, I don't want to get really lean right now. I'm going to cut down to <90kg and then jump on TM for at least a year for more gainzzz.

Squats were easy.

Bench press was easy. Got a nice rep PR on the last all out set.

Deadlifts were tougher than they should've been. I'm not used to deadlifting after squats so this will take some getting used to.

Thanks GinjaNinja for the workout log template btw

[roundedback]

Very much in for this. If it goes well for you I might consider doing the same thing. Good luck man.

[grittypop]

Looking forward to seeing how you progress with all these changes!

[Lion Heart]

HEAVY-LIGHT-MEDIUM #2

LIGHT DAY

Weights in kg (lbs)

SQUATS
5 x 100 (220)
5 x 100 (220)

PRESS
5 x 57.5 (127)
5 x 57.5 (127)
11 X 57.5 (127) [PR]

BARBELL ROWS
8 x 80 (176)
8 x 90 (198)
9 x 85 (187)

CHINUPS
12 x BW + 5 (11)
4 x BW + 5 (11)
9 x BW

COMMENTS
I'm really liking HLM. It's perfect for a cut. Today's diet: 317/330/46 (P/C/F) = 3000 calories. Will see how I respond to that and adjust from there.

Squats were ATG and very easy.

Press felt good and got a cheeky 11 reps on the last set

[salvilla]

I will be following your thread. I am also cutting on HLM. However, I started with higher volume. I am curious how your strength maintains with less volume on HLM.

[Lion Heart]

HEAVY-LIGHT-MEDIUM #3

MEDIUMish DAY

Weights in kg (lbs)
Blue = PR
Red = Fail

SQUATS
1 x 120 (275)
1 x 140 (308) EASY
1 x 160 (352)
5 x 140 (308)
5 x 140 (308)
5 x 140 (308)

LEG PRESS
Loads x 150 (330)
Loads x 200 (440)
Loads x 250 (550)
Loads x 250 (550)

INCLINE PRESS
5 x 75 (165)
5 x 65 (143)
5 x 65 (143)

EZ BAR CURLS
10 x 42.5 (95)
8 x 42.5 (95)
5 x 42.5 (95)
6 x 40 (90)

COMMENTS
Ended up not doing the program as I trained with my powerlifting mate and he persuaded me to go for some heavy single and then some heavy back off work in squats. I'm really pleased with my 160kg PR. My form was atrocious but I went well below parallel and stood up with it so I'll take it! I done some sets with three plates after for a bit of volume. Three plates felt as good as they've ever done in squats.

First time I've ever used the leg press. Worked up to 250kg for a bunch of reps. My legs stung like ****. I was ****ed after this and struggled for the rest of the workout. Not used to the volume my powerlifting mate does

Loads of firsts in this workout. It's the first time I've done incline and started a bit too high. 75kg was tough and had to grind out the last rep. Dropped down and done another two sets so I'll progress from there.

Really struggled with the curls. I was absolutely dying by the end.